Feldenkrais® and Bones for Life® practitioners specialize in creating very noticeable, dynamic changes in body awareness through deceptively simple lessons. If you feel comfortable, try the mini-lesson below to discover how you can stand tall and move in a way that feels pleasurable rather than forced, creating change from the inside out.
- Lie on the floor, with your back, hips and head on the floor. Bend 90 degrees at the hips and knees, and place your feet on the wall.
- Lightly press your feet into the wall, as if you are pushing the wall away from yourself.
- Very important: Use only about 10 percent of your strength.
- Continue to repeat this in a very slow, rhythmic way, first pressing your feet into the wall, and then gradually releasing the pressure
- Notice the response in the rest of your body that occurs when you press your feet into the wall. This response varies from person to person, and tends to increase with repetition.
- Perhaps your pelvis tilts in a particular way in response to pressing into the wall with your feet. This is not something you have to make happen; it happens on its own.
- As your pelvis tilts, your low back moves toward the floor; you may also feel small movements in your spine, upper chest, ribcage, neck or head.
- Enjoy all of these subtle movements that occur when you press your feet into the wall, resting occasionally, for 10 to 15 minutes.
- At the end of your lesson, repeat your body scan, again asking: “Which parts of my body are making firm contact with the floor right, which are barely touching the floor, and which are not touching at all? Is it the same on my left and right sides?”